5 Sets: :10 Row @100% :50 Row @2k PR pace Rest 1m (rest 5m) + 10 Minute AMRAP @steady pace 10 Deadlift @135 10 Burpee BJ Step down @30" 30 cal Assault Bike (rest 5m) + 4 Rounds @steady pace 250m Row @2k PR pace 15 T2B 200m Run
HPA - Power
A. Push press, build to tough single
+
EMOM for 24 minutes: (all unbroken elements)
1st min: 4-6 Deficit HSPU (6"male/4" Female)
2nd min: 4-6 Ring Muscle ups
3rd min: 3 Heavy Push press
4th min: 3 Wtd Pronated Pullups
+
EMOM x 10 mins:
1st min - :20 Max CTB Pullups
2nd min - :20 Max Ring Dips
Saturday's
ReplyDeleteI was busy interviewing for the Navy Reaerve this week so this was the 1st opportunity I had to get in a wod.
Results
3 Sets
-1:53
-1:51
-1:51
+
5 Min Rest
+
-3:13
-3:21
-3:24
*2nd set for the 3 sets was the toughest. Tried to stay steady all the way through. Some drop off.
No Power today?
ReplyDeleteSorry Nial, placed it in the wrong post... should be showing now
DeleteNo problem at all
DeleteGot it
Thanks!!
Power
ReplyDeleteA. 90kg
B. Stuck with 4 HSPU, got 3 or 4 MUs, 70kg Push Press and 10kg pull-ups
C. Ran out of time
Power:
ReplyDeleteA. 150#
B. 6 reps HSPU, 3/2 MU, 115#, 5#
C. 7/9, 5/9, 7/7, 7/8, 7/6
Power:
ReplyDeleteA. 225#
B. 6 HSPU, 4/4/6/6/5/4 MU, 185# PP, 35# PU
C. 9/15, 8/10, 8/10, 8/11, 11/10
Gold
ReplyDeleteResults
5 Sets:
-270m/19 Cals
-272m/20 Cals
-279m/21 Cals
-278m/20 Cals
-279m/21 Cals
+
10 Min AMRAP (w/AD)
-2rds+18 Cals
+
4 Rds
-13:01
*I hate running...lol.
*Steady throughout, Cals on AD took some time on each round.
Had a go at gold, as Power was not showing when I went training...
ReplyDeleteA. 5 sets 290mtr each set
B. 2 rounds + 4 burpee box jumps
C.had to stop at 3 rounds, ran out of time
Gold
ReplyDelete5 sets - 267, 268, 269, 268, 270
- was between 1:25-1:28 pace on 10 seconds and went at 2:00 pace on 50 seconds
+
2 rounds+20 cals
- probably went harder than I should last round but wanted to beat Vic even though he probably stayed with the "steady" prescription lol
+
15:20
- damn I suck at toes to bar, broke it into 5's from the start and was tough at the end, probably could have went to 3's with shorter breaks and been a tad faster
I finally got a rower! Probably final addition to home gym as I think my wife is ready to make me live down there I have spent so much over the years lol. Over the years I have gathered a power rack, build a nice platform, 2 oly bars (1 old and used, 1 new), 1 texas power bar, homemade jerk blocks, gymnastics rings, wall mounted pullup bar, 35, 50, and 70 kettlebells, bumpers I can load up to 315, probably can load up to 550-600 in iron plates, adjustable dumbbells, 20 and 30lb wall balls, airdyne, rower, along with some smaller stuff. Been pretty blessed to gather this stuff at home because where I live and work it would be difficult for me to get to a gym and spend as much time with my family as I do.
Pacing is improving though, rounds on row/ttb/run were pretty much exact each time through, limiter obviously TTB.
Delete